Amrap 17
40 bar over Burpee
30 snatches 30/20/17
30 bar over Burpee
30 snatches 40/25/22
20 bar over Burpee
30 snatches 50/30/27
10 bar over Burpee
30 snatches 60/40/32
Tag Archives: snatch
Thursday 14th May
Crossfit
A. Hang Power Snatch – 5 sets of 3 reps – rest as needed in between sets build to heaviest set in 15 mins
B. For time – 400m run 50 kettlebell swings 200m run 50 kettlebell swings 400m run 50 kettlebell swings
Barbell
Clean drills 1×3
Hang clean 6 sets to max single
Rack jerk 6-8 sets to max single
Front Squat 6 sets to max triple
Monday 27th April
movement prep
banded shoulder stretch
hamstring smash
warm up
Snatch drills
AMRAP 15
200 m run
10 bar over burpees
10 hang power snatch 60/35
Tuesday 14th April
A- AMRAP 8
5 pull ups
10 toes to bar
15 hand release push up
Rest 3 mins
B- AMRAP 8
15 power snatch 40/25
30 double unders
Rest 3 mins
C- AMRAP 8
5 pull ups
10 toes to bar
15 hand release push up
Aim to pace each effort so that we score equal in A and C
SCALE AS NEED – bands, knees to chest, single skips etc.
Tuesday 31st March
A. Warm up – snatch drills 1×3
B. Olympic lifting – power snatch 5 sets of 1.1.1 10 sec rest between lifts 2 mins between sets build to heaviest.
C. Conditioning- AMRAP 8 – 15 bar over burpees , 10 deadlifts
Thursday 25th March
A.
EMOM 10 – 12-15 cal row
B.
3 rounds for time –
400m run
15 hang snatch
10 strict pullups